15 Foods That Help You Lower Cholesterol With Diet

Cholesterol is a type of fat produced by the body that together with proteins constitutes an essential part of the cell wall.

Two main types are known: HDL, also known as “good” and HDL, identified as “bad.”

There are foods that help you regulate blood cholesterol levels, favoring the production of “good” cholesterol.

Let’s know the 15 foods that help you lower cholesterol.

1. Extra virgin olive oil

Extra virgin olive oil is rich in polyphenols, a type of chemical that prevents blood clots from forming as in thrombosis.

The oil is also rich in monounsaturated fatty acids, smaller molecules in which fats break down when digested. From this, the body forms new types of fats that favor the elevation of HDL and the reduction of LDL.

Extra virgin olive oil

Extra virgin olive oil is rich in antioxidants that protect your cardiovascular system and reduce aging. It has also been shown to have a protective effect on the heart and blood vessels.

It is by far the best oil you can consume.

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2. Avocado or avocado

Avocado is a fruit rich in monounsaturated fatty acids, folic acid and vitamins K, B5, B6, C and E, this last two antioxidants that protect your heart and delay aging. It has more potassium than a banana.

Clinical studies in obese people have compared people who consume an avocado a day, with others who do not eat it, concluding that there is a pronounced reduction in LDL cholesterol and triglycerides and an increase in HDL cholesterol. People who ate avocado also lost weight.

Avocado or avocado

The fiber of the avocado contributes to the elimination through the feces of the fats that we eat with the meals (mainly animal fats).

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3. Garlic

Garlic is rich in manganese, vitamins B1, B6 and C, selenium, fiber, calcium, copper, potassium, phosphorus, and iron. It is also abundant in allicin, a sulfur-derived compound that has a potent lipid-lowering effect (reducing fat), which contributes to the rapid reduction of cholesterol and triglycerides.


Garlic has also been attributed to properties that reduce blood pressure, which is an additional effect on the protection of the heart.

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4. Almonds and nuts

Seeds rich in unsaturated fats.

Almonds have a direct effect on reducing LDL cholesterol and increasing HDL cholesterol, also preventing LDL from oxidizing and not accumulating in your arteries.

They are rich in fibers, vitamins B and E, healthy fats, iron, calcium, phosphorus and proteins that contribute enough calories to your diet.

Almonds are also the dried fruit with more fiber that favors the elimination of the fats we eat, avoiding their absorption.

They are attributed to a strengthening and protective effect of the arterial walls, by the amount and type of amino acids and fatty acids they provide. Also a protective property of the heart and blood vessels, which reduces the risk of heart attacks and other cardiovascular diseases.

Walnuts have a high content of monounsaturated fats. They are also dried fruit with more amount of omega-3 fatty acids that protect your heart.

Almonds and nuts

In addition to being rich in calcium, magnesium, and potassium, minerals that help reduce blood pressure and reduce the risk of heart disease, nuts provide phytosterols, plant-based sterols structurally similar to cholesterol, which help reduce cholesterol by blocking their absorption in the intestines.

Both almonds and walnuts are particularly rich in L-arginine, an amino acid that helps the body produce nitric oxide that helps regulate blood pressure and functions as an antioxidant.

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5. Oatmeal, barley and other whole grains

Oatmeal has 60% slow-absorbing polysaccharide carbohydrates included in the fiber that compose it, so it contributes to the feeling of satiety and the elimination of ingested fats.

In addition to providing protein also adds energy to the body, vitamin E, B6, B5, iron, selenium, manganese, and copper.

Barley is rich in vitamins B, K, folic acid and is an important source of potassium, magnesium, phosphorus, iron, sulfur, copper, zinc, manganese, chromium, selenium, iodine and molybdenum. It also has tocotrienol, a substance that blocks the production of bad cholesterol at the liver level.

Oatmeal, barley and other whole grains

Both oats and barley have beta-glucan

, a chemical compound that helps reduce cholesterol.

Whole grains are an ideal source of soluble fiber that forms a gel in the intestine, which prevents LDL cholesterol from being absorbed into the bloodstream. They are linked to a lower risk of heart disease.

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6. Eggplant

Eggplant has a high content of chlorogenic acid, a powerful antioxidant that decreases excess fat in the arteries, also lowering LDL cholesterol levels.


They have a very high content of water (92%), vitamins B and C, fiber, potassium, calcium, sulfur, and iron. It provides a lot of antioxidants and has few calories. It also adds terpenes, compounds that help reduce cholesterol.

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7. Dark, black or bitter chocolate (70% cocoa)

Dark chocolate is especially full in flavonoids, antioxidants that help lower bad cholesterol. It also has monounsaturated fats.

Cocoa is rich in oleic acid, a type of fatty acid that lowers bad cholesterol and allows the production of more good cholesterol.

Dark black or bitter chocolate

Frequent intake of dark chocolate has shown a reduction in LDL cholesterol and blood pressure (for increasing the production of nitric oxide), as well as an increase in HDL cholesterol.

In addition to being rich in iron and magnesium, it has theobromine, a caffeine-like compound that stimulates the production of serotonin (increasing our sense of well-being) and helps prevent Alzheimer’s disease.

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8. Green asparagus

Green asparagus is a rich source of insoluble fiber (which is not digested or dissolved in water) with laxative properties that contribute to the reduction of constipation and the rapid elimination of ingested fats.

They are extraordinary sources of zinc, proteins and vitamins B1, B2, B3, B6, C, E, and folic acid. They also provide calcium, phosphorus, iron, magnesium, and potassium, with very low caloric intake.

Green asparagus

Asparagus provides glutathione, a chemical compound that helps detoxify and degrades carcinogens in your body, so it has been given anti-cancer properties.

Asparagus also has diuretic properties widely recognized for containing asparagine, which will help you prevent edema and lower blood pressure.

You will be careful with this food if you have gout.

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9. Beans

Beans have many soluble fibers and are high in vegetable proteins, vitamins B1, B6, B12, and folic acid. They provide magnesium, potassium, zinc, calcium, and phosphorus.


Bean fiber has an effect against cholesterol by preventing its absorption at the intestine level. It also has an effect on satiety, so you will reduce the amount of food and food ingested per day, helping you control your weight.

10. Orange Juice

Orange is known to be rich in phytosterols, plant compounds with the potential to reduce LDL cholesterol levels. It is also an abundant source of vitamin C, calcium and insoluble fiber.


Oranges have flavonoids (including hesperidin) that have been shown to be important heart attack risk reducers; They reduce by 14% the possibility of suffering from obesity (another cardiovascular risk factor) and act as a powerful antioxidant, delaying the action of free radicals and contributing to retard aging.

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11. Fatty or bluefish

Eating fatty fish (tuna, salmon, sardine, bonito, anchovies, mackerel, palometa, horse mackerel or chicharron and the emperor) leads to the reduction of your LDL cholesterol in two ways:

1. By replacing meat that contains saturated fats that increase LDL.

2. By providing omega-3 fats that reduce LDL and increase HDL cholesterol.

Fatty or blue fish

Medical studies have reported that eating fatty fish helps reduce blood pressure and decreases the risk of stroke by 27%.

Ideally, eat at least two servings of roasted or baked fish per week.

12. Soy or Soy

The effects of soy are more noticeable in people with high cholesterol because it helps reduce LDL and increases HDL.

It provides more protein than other legumes and some animal foods. It is rich in lecithin and omega-3 and omega-6 fatty acids, iron, copper, magnesium, phosphorus, potassium, and manganese. It also has a low sodium content.

Soy or Soy

Soy adds vitamins A, K, B1, B6 and folic acid to your body, plus a high content of plant fiber that contributes to intestinal transit.

It is a food rich in isoflavones, a compound similar to estrogen in women, so it is particularly useful during and after menopause.

13. Tea

Tea has many plant compounds that improve the health of your heart. Black and white tea have properties and effects similar to green tea.

Two of the main beneficial compounds in tea are:

1. Catechins: they help activate the important nitric oxide to keep your blood pressure in a healthy range. They also inhibit cholesterol synthesis and absorption and help prevent thrombus formation.

2. Quercetin: it can improve the function of blood vessels and decrease inflammation.


The tea provides vitamins C, B2, B3, and B6, in addition to calcium, potassium, magnesium, and manganese. White tea additionally has vitamin B12, fluorine, chromium and iodine.

Most studies associate tea with lowering LDL cholesterol, with effects that increase HDL cholesterol and lower blood pressure.

14. Tomato

Tomato is rich in lycopene, compounds that not only prevent the production of LDL cholesterol but also help to destroy it and VLDL. In addition, it is a powerful antioxidant and contributes to bone preservation.


Tomato is one of the most complete vegetables. It is rich in vegetable proteins, fiber, and water. It provides calcium, iodine, magnesium, zinc, selenium, sodium, potassium and phosphorus. It is also rich in vitamins A, C, E, K, B1, B6, and folic acid. It has linoleic and palmitic fatty acids and the essential amino acids that our body does not produce.

Its 3 antioxidant vitamins (A, C and E) make it one of the most beneficial vegetables in delaying aging.

15. Grapes, strawberries, and citrus

Grapes are rich in phytonutrient polyphenols: anthocyanins (with antioxidant, antidiabetic, cardioprotective, antitumor and anti-inflammatory effects); in resveratrol (which has effects such as cardioprotective, anti-inflammatory, anticancer, vasodilator, antiallergic and antithrombotic) and in quercetin, which are powerful antioxidants.

They are rich in soluble fiber (pectin) that contribute to the reduction of cholesterol by speeding up the transit of your intestine, increasing the expulsion of the fats you eat and limiting their absorption. They also induce your liver to reduce the production of LDL.

Grapes provide vitamins C, beta-carotene, potassium, copper, iron, calcium, phosphorus, magnesium, manganese, sulfur and selenium.

Strawberries are rich in anthocyanins that give you the ability to suppress the body’s inflammatory responses and reduce the level of cholesterol.

Grapes strawberries and citrus

This fruit provides vitamins C (even more than citrus fruits such as orange and lemon) A, B1, B2, B3, B6 and E, as well as phytonutrients, antioxidants, and beta-carotene. They are also rich in magnesium, phosphorus, iron, iodine, potassium, and calcium.

They have been shown to have a high content of fisetin, a natural flavonoid that stimulates long-term memory.

The rest of the citrus fruits would have similar effects on cholesterol and the general health benefits mentioned since the compounds they provide are similar.

Cardiovascular diseases are 100% preventable, so taking care of your diet and consequently, your health should be one of your goals this year. Do it by feeding yourself with these 15 foods that help you lower cholesterol.